Cardio Complex Workout
ASSAULT FITNESS BENCHMARK WOD
For Time
Round 1:
1,000 meter Row
1 mile Assault Air Bike (1600 meter)
200 Single-Unders
Round 2:
750 meter Row
0.8 mile Assault Air Bike (1300 meter)
150 Single-Unders
Round 3:
500 meter Row
0.6 mile Assault Air Bike (1000 meter)
100 Single-Unders
Round 4:
250 meter Row
0.4 mile Assault Air Bike (650 meter)
50 Single-Unders
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